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10/8/6/4 vs 5x5, 3x10 etc - May 2 2008 9:23:25
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yoda
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I've just been reading gaz's article on different training styles, e.g. 5x5 for strength, 3x10 etc for hypertrophy. My question is, if higher reps are good for hypertrophy, and lower reps for strength, then does a 10/8/6/4 pyramid style combine the best of both
i.e
10 reps - hypertrophy
8 and 6 reps build up to
4 reps - for strength
does it work out this way in practice or is a better approach to do 2-3 months on one rep range, then swap over to the next for another cycle? the reason i ask is that i would like to be stronger, but with a decent amount of size added at the same time.
thanks
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RE: 10/8/6/4 vs 5x5, 3x10 etc - May 2 2008 9:51:22
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MMA Guy
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i stuck to 3 sets of 6 reps and got quite far...
i'm never one for those programs where they reinvent the wheel.
weight goes up, weight comes down, add resistance where possible for progression.
everyone has their own take on 'reps for growth/strength', what it all boils down to is finding the rep cadence that works for you and sticking with it until it doesnt.
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RE: 10/8/6/4 vs 5x5, 3x10 etc - May 2 2008 11:39:09
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drewsky
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I'd usualy opt for splitting up the session either
1) Mix them up by movement (say for a hams day deadlift 5x5, pull throughs 2 x 8, SDLD 2 x 15)
2) with one day of the training 'week' with 5, one with higher or lower reps depend upon goals or
3) with different cycles as you mention 6 weeks of this, 6 weeks of that
or a combination of the above.
When talking about the 'qualities your training' at the different rep ranges in pyramid type schemes it ('it' being nervous systme, motor unit targeting etc) gets confused.
Either way there is not 'golden rep scheme', you should with some experience use all of them.
< Message edited by drewsky -- May 2 2008 11:40:04 >
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RE: 10/8/6/4 vs 5x5, 3x10 etc - May 2 2008 11:41:58
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stephen77
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i do heavy light split.
eg trian backheavy,then next session trian it light.
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RE: 10/8/6/4 vs 5x5, 3x10 etc - May 2 2008 11:44:50
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MMA Guy
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is there any benefit of training it 'light' with weight you can easily handle for 12 or more so reps?
is it spinning the wheels in the proverbial mud?
honest question...
throw in a higher rep day every now and again but adding in a light day for each split each week seems rather fruitless than if you just hit them hard and then left them to recover.
< Message edited by MMA Guy -- May 2 2008 11:45:22 >
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RE: 10/8/6/4 vs 5x5, 3x10 etc - May 2 2008 11:50:31
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drewsky
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If you're training you 18 rep max and doing 18 reps them yes. Especially important for MMA's
If you're training you 18 rep max and doing it for 10 reps then no UNLESS you are doing it as some kind of conditioning cluster or some such, even more important for MMA's
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RE: 10/8/6/4 vs 5x5, 3x10 etc - May 2 2008 16:53:34
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buzzer
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quote:
ORIGINAL: MMA Guy
is there any benefit of training it 'light' with weight you can easily handle for 12 or more so reps?
is it spinning the wheels in the proverbial mud?
honest question...
throw in a higher rep day every now and again but adding in a light day for each split each week seems rather fruitless than if you just hit them hard and then left them to recover.
training more frequently allows you to stay in the anobolic window longer
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RE: 10/8/6/4 vs 5x5, 3x10 etc - May 2 2008 17:06:37
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stephen77
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quote:
ORIGINAL: MMA Guy
is there any benefit of training it 'light' with weight you can easily handle for 12 or more so reps?
is it spinning the wheels in the proverbial mud?
honest question...
throw in a higher rep day every now and again but adding in a light day for each split each week seems rather fruitless than if you just hit them hard and then left them to recover.
my heavy light split
is heavy session reps 2-6.
light session 7-15 reps.
the weight is just light compared to my heavy days. i still trian to just shy of failure
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RE: 10/8/6/4 vs 5x5, 3x10 etc - May 2 2008 17:09:23
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T0NY
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From: Bonny Scotland
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quote:
Either way there is not 'golden rep scheme', you should with some experience use all of them
Very true.
Amazing how many people on here are still searching for one.
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RE: 10/8/6/4 vs 5x5, 3x10 etc - May 3 2008 15:22:59
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Big D
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quote:
ORIGINAL: T0NY
quote:
Either way there is not 'golden rep scheme', you should with some experience use all of them
Very true.
Amazing how many people on here are still searching for one.
i agree, there does seem to be an idea of what 'should be done' when in reality no one size fits all, especially when looking to gain mass.
i enjoy mixing my sessions up, i only go into the gym knowing what body part i'll be training and what the key exercises will be, the rest is down to how i feel.
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